Comparing Nutrients in 7 ounces Baked Potato Flesh VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
White Beans	27%	2%	71%

Macro Nutrients

	Baked Potato Flesh	White Beans	Recommended Dietary Allowance
Energy	6.36% 185kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	92% 120g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	5.78% 4.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	79.4% 30g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	82.8% 46.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	192% 770μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	White Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	217% 1.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.7% 0.69mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	155% 3.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	105% 3562mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	66.2% 7.3mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.61% 22.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS White Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs White Beans:

• 7 ounces of Baked Potato Flesh have 2.9 times more Vitamin B3 and more Vitamin C than White Beans.
• While 7 oz of Raw White Beans contain 4.2 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B5, 43.1 times more Vitamin B9 and 18.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and White Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 7 ounces of White Beans have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs White Beans:

• 7 ounces of Baked Potato Flesh have 6.7 times more Water than White Beans.
• While 7 oz of Raw White Beans contain 48 times more Calcium, 4.6 times more Copper, 29.8 times more Iron, 7.6 times more Magnesium, 11.2 times more Manganese, 6 times more Phosphorus, 4.6 times more Potassium, 42.7 times more Selenium and 12.7 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw White Beans contain 3.6 times more Energy, 16.6 times more Omega 3, 2.8 times more Carbohydrate, 10.1 times more Fiber and 11.9 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and White Beans offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Raw White Beans provide inadequate amounts of Omega 6 in seven ounces.